Pumpkin, Bean, and Chicken Enchiladas: A Protein-Packed Fall Dinner

Pumpkin, Bean, and Chicken Enchiladas
Pumpkin, Bean, and Chicken Enchiladas

Are you looking for a delicious and nutritious dinner option for the fall season? Look no further than this mouthwatering recipe for Pumpkin, Bean, and Chicken Enchiladas. Packed with protein and bursting with flavors, this dish is sure to satisfy your cravings while keeping your calorie count under control. Developed and tested by the culinary experts at Better Homes & Gardens Test Kitchen, this recipe has been perfected for your enjoyment.

Preparation Time: * 35 minutes
Bake Time: * 25 minutes
Total Time: * 1 hour


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Pumpkin Enchiladas Recipe with Red Pumpkin Sauce – WhitneyBond.com
  • Nonstick cooking spray
  • 2 teaspoons olive oil
  • ½ cup chopped onion (1 medium)
  • 1 fresh jalapeño chile pepper, seeded and finely chopped*
  • 1 (15-ounce) can pumpkin
  • 1 ½ – 1 ¾ cups water
  • 1 teaspoon chili powder
  • ½ teaspoon salt
  • ½ teaspoon ground cumin
  • 1 cup canned no-salt-added red kidney beans, rinsed and drained
  • 1 ½ cups shredded cooked chicken breast
  • ½ cup shredded part-skim mozzarella cheese (2 ounces)
  • 8 (6-inch) white corn tortillas, softened**
  • Pico de gallo or salsa (optional)
  • Lime wedges (optional)


  1. Preheat the oven to 400°F. Lightly coat a 2-quart rectangular baking dish with cooking spray and set it aside.
  2. In a medium saucepan, heat the olive oil over medium-high heat. Add the chopped onion and jalapeño pepper, cooking for about 5 minutes or until the onion is tender, stirring occasionally.
  3. Stir in the pumpkin, 1 ½ cups of water, chili powder, salt, and cumin. Cook and stir until heated through. If needed, add enough of the remaining 1/4 cup water to reach the desired consistency.
  4. Place the kidney beans in a large bowl and mash them slightly with a fork. Stir in half of the pumpkin mixture, the shredded chicken, and 1/4 cup of the mozzarella cheese.
  5. Spoon a generous 1/3 cup of the bean mixture onto each tortilla. Roll up the tortillas and place them seam sides down in the prepared baking dish.
  6. Pour the remaining pumpkin mixture over the tortilla rolls. Bake, covered, for 15 minutes.
  7. Sprinkle the remaining 1/4 cup cheese over the enchiladas. Bake, uncovered, for approximately 10 more minutes or until heated through.
  8. If desired, serve with pico de gallo or salsa and lime wedges.

*Tip: When handling chile peppers, it’s important to avoid direct contact as they can cause skin and eye irritation. We recommend wearing plastic or rubber gloves while working with them. If your bare hands do come into contact with the peppers, make sure to wash your hands and nails thoroughly with soap and warm water.

**Tip: To soften tortillas, place them between paper towels and microwave on high (100 percent power) for 30 to 40 seconds.

Nutrition Facts

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Pumpkin Enchiladas Recipe with Red Pumpkin Sauce – WhitneyBond.com

Each serving of Pumpkin, Bean, and Chicken Enchiladas contains the following:

  • Calories: 357
  • Total Fat: 8g
  • Saturated Fat: 3g
  • Cholesterol: 54mg
  • Sodium: 465mg
  • Total Carbohydrate: 44g
  • Total Sugars: 5g
  • Protein: 28g
  • Vitamin C: 8.3mg
  • Calcium: 222.1mg
  • Iron: 3.8mg
  • Potassium: 529mg
  • Folate: 28.2mcg
  • Vitamin B-12: 0.3mcg
  • Vitamin B-6: 0.6mg

The % Daily Value (DV) indicates how much a nutrient in a food serving contributes to a daily diet. The values are based on a 2,000-calorie daily intake.

This recipe for Pumpkin, Bean, and Chicken Enchiladas is not only delicious but also a well-balanced meal option. It combines the rich flavors of pumpkin, the heartiness of beans, and the lean protein of chicken, resulting in a satisfying dinner that won’t leave you feeling weighed down. Plus, with its relatively low calorie count, it’s a great choice for those looking to maintain a healthy lifestyle.

The Test Kitchen team at Better Homes & Gardens has been working tirelessly for nearly a century to develop and test practical, reliable recipes like this one. With their expertise and dedication, they bring you recipes that you can trust to deliver excellent results every time.

So, why not give this protein-packed fall dinner a try? Whip up a batch of Pumpkin, Bean,and Chicken Enchiladas for your next meal and savor the flavors of the season. Whether you’re cooking for yourself, your family, or hosting a gathering, this recipe is sure to impress. Enjoy the warmth and comfort of this delightful dish while indulging in a healthy and satisfying meal.

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Spicy Black Bean Chicken Enchiladas with Pumpkin Sour Cream Sauce

Bon appétit!

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